Coming back from an injury- emotional

One of the hardest parts of coming back from an injury is the emotional trauma. An injury costs not just physical prowess, but a level of trust-- in yourself, in other skaters, in the individuals advising you. Adults especially become very skittish after an injury.

The most important aspect of emotional readiness is to be confident in your physical readiness. Don't get back on the ice if you are not 100% sure that your injury is healed (okay, 90% because you're more ready than you think you are). As stated in the post on physical injury, this is your call in consultation with your doctor. Not the coach, not the parent, not the calendar.

Here are some things you can do to regain your confidence:

Safety equipment
Head injury? Wear a helmet, or better yet an Ice Halo*. Children (and I include teens in that) are often reluctant to look different than their peers, and yes, a standard skating helmet stands out on the ice if you're older than 6. Further, it is inappropriate for freestyle. But the Ice Halo is designed for skaters. (By the way, don't use a soccer helmet-- the padding is in the wrong part of the head-- it doesn't protect the back.)

Adults should never feel constrained about wearing a helmet if it makes you feel more secure. The dirty not-much-of-a-secret of adult skating is that the people who feel contempt for you (and they are legion, sadly), aren't going to hate you any more if you wear a helmet. Wear it and be proud (and safe). Get a skateboard helmet that is flat in the back.

Other safety equipment are padding-- knee, elbow, wrist, hip. Wrist and elbow pads or splints can be purchased at your local Walgreen's and are fine. For hip and knee pads, get ones that are designed for sports. Especially knee pads need to be appropriate for skating-- the wide, stiff ones can make it more hazardous rather than more safe.

Take it slow
This is exactly the same advice as for physical recovery. Try it out. Go to an empty session and just slowly skate around. "Get your legs under you" so to speak. You're ready to get back into training when you don't get an adrenalin reaction from just stepping onto the ice.

Skate at your comfort level
Don't worry about getting your axel back. After my third foot injury I just decided that I was perfectly happy with my Adult Bronze plateau. I still "train" but I just do it for the joy of the wind in my hair and the elevated heart rate; I'm not trying to learn anything new anymore. I stopped jumping completely (I barely even do bunny hops anymore.) Think about whether your injury has changed your goals, and then go for it. It's not "settling"-- done right it's a positive, empowering step that puts you in charge.

Skate with someone
After my second (third? who can remember anymore) foot injury, I was extremely skittish about skating. My friend and coach Adam offered to essentially hold me up for about a month. I just skated slowly around with him until I got my confidence back.

Wall crawl
This is in the helmets-are-stupid category. Don't worry about what others are thinking. No one is watching you. (Really. No one is watching you.) If you don't have a solid skating friend like mine, use the wall. I predict you'll get 20 feet down the wall and will feel fine and start skating.

How long has it taken you to regain your confidence after an injury? What helped you? What was harder to overcome-- the physical or the emotional recovery?

*Ice Halo gives a 10% discount if you put Xanboni in the Notes field on their Paypal order form. I do not receive compensation for this- I just really believe in the product.

Coming back from injury- physical

I have pulled my MCL, had two concussions, broke a toe, broke my ankle, seriously sprained the other ankle, and had major surgery. Only the MCL and one of the concussions happened on the ice, but all of them affected my skating.

In my 21 years in the rink, I've seen two career-ending injuries-- a skater with severe nerve damage from crashing into the boards, and a shattered kneecap (again, skater meets boards).

So here's the heirarchy of who gets a say:
The skater
If you are in pain do not train full out. You can skate, as in make it around the rink in skates, but if you have, for instance, dislocated your kneecap and it doesn't feel good, for god's sake, don't jump.  You probably know the level of pain that feels like injury as opposed to lack of training. Don't let anyone tell you that you're being a wimp, or that you "can't possibly still be in that much pain."

The doctor
This one's tricky, because most doctors I've talked to don't get skating at all, and athletes in general only moderately better. Thank goodness I managed to find a bone and joint guy who was a skater, because the first one I had was a complete idiot, insisting that since I'd been skating, I must have broken my kneecap (a rare injury, despite the above) rather than tearing the ligament (extremely common).  Doctors also often go straight to "quit," not understanding that you may not consider this an option.

If you're uncomfortable with your doctor's advise, or mistrust her expertise, find, as I did, a doctor who gets it, or ask your doctor to recommend a sports injury specialist.

If your doctor has you on painkillers, please do not skate while you are taking them. I once had a parent come up to the judge's booth at an audition to explain that her daughter had fallen on every single jump because she was, essentially, high on painkillers. We were pretty speechless.

The parent
With older skaters, parent and skater need to assess the resumption of training together. With younger skaters, it's the parents call in conjunction with medical advice.

The coach
I almost didn't even put the coach on the list, because when it comes to injury that has required medical attention, the coach is almost not even part of the question. I have received emails from skaters asking what to do when their coach pressures them to train, even though one, some, or all of the people above aren't ready. Do not let your coach pressure you to train at a level you do not feel you're ready for. If you miss a competition, or a test, or a season, then you miss it. Better than crippling yourself for life.

Edit. From the comments, a great link from L.A. Skate Dad: http://www.stopsportsinjuries.org/figure-skating-injury-prevention.aspx

Have you had a serious injury? How did you resume training?

Staying safe on the ice

Who got skates for Christmas? Don't suppose you managed to get safety equipment, too, hmmm? Here's an overview:

Helmets
All beginners should wear head protection. Period. I would love to see the federations start requiring it for everyone, but I'm a well-known maverick. As regular readers of this blog know, I'm sold on the Ice Halo. It's comfortable, stylish and functional for skating.  Other good choices are skateboard helmets, which have forehead protection, and a flat back. Bike helmets are not a good choice. The pointy backs on some helmets can snap your head forward if you fall backwards, adding whiplash to the injury.

Helmets must fit. A helmet that is too big or too small is essentially the same as no helmet at all. Do not wear a hat under the helmet. If you think you'll be cold without, get a do-rag, which will provide enough wind protection to keep your head warm. (Do rags are great for hockey players-- they keep the hair out of your face without having to resort to girl-stuff like scrunchies.)

Helmet alternatives
A soft hat is better than a helmet that doesn't fit. The Ice Halo is even better.

Wrist guards
I wouldn't hate to see all adult beginners in wrist guards. Adults commonly brace falls on their wrists, rather than aiming for tuck and roll. It's an instinct, very hard to fight. Wrist guards are the answer, plus they're unobtrusive.

Knee pads
I see more knee pads creating problems than solving them. If you feel you need them, don't get pads that stick out and catch on themselves or your clothing-- try to find the ace-bandage type that have a soft pad over the knee, rather than strap-on braces. Knee pads, especially on children, should not be made of slick plastic, because you won't be able to put your knee on the ice when trying to stand up--you'll just slide. Cover them with fabric, or put them under your clothes.

Hockey equipment
Are you in a game or scrimmage? Go for it-- full regalia. Are you messing around with your buds? I think you can skip the shoulder pads, at least. Shin guards should ALWAYS be covered with socks, otherwise it's an open invitation to sliding games, otherwise known as bowling on the ice, with the hockey boy as the bowling ball, and YOU as the pin. Or better yet, skip everything but the helmet when you're just out there for fun, you little wimps. 

Gloves
A must for little kids. Gloves will avert more injuries than any other single item in a class or crowded public session. When little kids fall, they tend to stay on the ice, and they tend to put their hands on the ice. If another skater runs into their bare hands, they will get cut. With gloves on, even thin gloves, it just hurts. No gloves also means they'll need help getting up, because they won't want to put their hands down on the cold surface.

Not being stupid
• Don't carry things. No cameras. No purses. For pity's sake, no small children.
• Don't hold hands, or, if you do, remember to let go if someone starts to fall. If you hold hands, remember that this is not a guarantee of keeping your feet.
• Crack the whip, and pinwheels. Well, I'm not crazy about crack the whip, but I'm a known wimp. Don't play this game unless EVERYONE on the ice is involved and the guards are okay with it.
• Hot dogging. Like to go fast and crazy? Find an empty session. Hot dogging on crowded public ice doesn't prove your a good skater. It just proves you're an asshole.
• Public sessions. Not for multiple rotation jumps, hot dogging (see above). running programs, backward spirals, et cetera, unless it's one of those midday sessions that are empty.

Ice injuries are rare
If you skate only occasionally your odds are good against injury, even if you're not very good. Falls on the ice hurt, and are scary, but seldom result in injury. If you skate a lot, the odds go up, and you should consider some of the recommendations above. Beginner classes, in my opinion, should require head protection, and many rinks now do require this in tot classes. If your rink does not require helmets for tots or hockey classes, make them tell you why.

The Ice Halo®

I've been wearing the Ice Halo®, generously loaned me for review by the company, for a week. I've been wearing it in all my classes, and did a brief moves practice with it.

I am sold. It's moderately distracting when you first step on the ice, but no more than is a new costume with fussy bits, and I think because the one I've been wearing is fur, that's what I'm seeing. After about 5 minutes you forget it's there. Lots of compliments, because, well, it's very attractive. People would tell me "love your hat" and I would get to say "it's actually a helmet!" Many oohs and aahs. It's a little warm, but I wore it as long as 4 hours at a stretch, and it would just get moderately sweaty; not to the point of distraction or discomfort. This might be different for an extended high-level practice; I would suggest that the company investigate developing a "competitors" version with better moisture wicking.

One of the best things about it is that even if it shifts (which it never did), it's a ring, so it doesn't affect vision no matter what part is forward, unlike a full helmet.

I tested it on as many different types of skaters as I could- "baby" competitors, LTS class and LTS privates, high level multiple rotation jumpers, adults, and coaches.

SF (7-years old, FS3 class) Loved it. Mom loved it. Skated an entire lesson, doing all warmups, moves, jumps and spins. Stayed in place, looked adorable. Class coach thought it was a hat, or possibly is too self-absorbed to actually notice stuff like this. Her private lesson coach was receptive.

SBM (6 years old, Gamma private) Also loved it, and, again, mother also loved it. This is a child who can be fussy and difficult, but she put it on and forgot it was there. It did not shift for the entire lesson. I'm her private coach, so I'm on board. If it comes in turquoise, that's a sale.

Coach Fashionista: gave it 3 seconds, for a 7 year old child in FS2. Not, "let's go around one time and then see", not "hey mom, what's the deal?" Just a completely closed mind. This is going to be the biggest hurdle for this company. I think a coach this closed-minded about it can have a huge effect-even if the parents are adamant about a child wearing head gear (even such innocuous and fashionable head gear as this), the parent is going to lose, because a child will not go against a coach on this. Further, once a coach has made such a fuss about it (the mother described her reaction as "vehement") it's over-that child will never wear safety equipment. I feel bad that the kid lost face over this.

Adult free style class: very resistant, despite the fact that one of them is the mother of a student and was fine with testing it on the child, and that I know this is a group of skaters who really trust me. But they had lots of reasons why it could not even be tested-- sloping forehead, no one else wears it, I don't like fake fur, it's hot, I'll look silly (this after complimenting me on it, so either I actually look silly, or they were just making noise).

SR (very skittish adult, class) Would not even try it, despite the fact that she is clearly terrified of falling. First she complained that it would mess up her hair (the lesson is at 8:30 at night--what, she's going clubbing after this?). Then she decided it would be distracting (mind you she hadn't put it on her head). Unfortunately, the adults were universally the most resistant to it, even though they are the group who would benefit most, as I would venture that far the majority of head injuries I have observed have been adults.

Giordano and Davis (2010 US National Juvenile Ice Dance Champions): After an initial period of distraction, just fine. As I suspected, they felt it was hot, which might be mitigated by using the microfleece. Angel felt she could not do a layback with it on, it didn't feel secure, so this would be a definite issue for a competitive lady. They liked the idea of using these just when bringing new lifts onto the ice.

GJ (5 years old, Delta private, that's her in the picture) 'nuff said. All the 4- and 5-year olds did this. Every. Single. One. Get a skateboard helmet for the really little ones. (NOT a bike helmet--you want a helmet that fits close to the head, with good peripheral visibility and no points, which can force the neck to snap forward.)

Nora (professional skater, my daughter) Like all the high level skaters, she thought it was fine, but couldn't imagine ever wearing it. She ran through spins, jumps and moves and had no problems with anything, including the layback, probably because she was wearing it a little lower on the back of her head. She liked the warmth.

Chelsea (Senior ladies competitor) ditto Nora. All the high skaters who tried it claimed that high level skaters don't need safety equipment, while then proceeding to tell me all the awful injuries they have either witnessed or experienced. Sigh.

Manol (Bulgarian Junior Men's Champion) Like all the boys, he immediately "tested" it, by diving full speed at the ice and banging his head. No apparent effect, but with Manol, a head injury might just look like business as usual.

Stitch (St. Lidwina's kid) liked it, but Coach apparently had an apoplexy over it. He immediately started banging his head against the boards (he's short) "to see if it works."

The Noisyboys really liked it, but were extremely distracted by it, not because it was innately distracting, but because they are very distractable (this could be a general problem with boys and some of the crazier girls; the novelty of it was the main attraction). They also had a predictable boy reaction--punching each other in the head, yes "to see if it works." On the whole, however, their verdict was "yes." They wanted a better fit, but of course I had limited options for them.

Currently, these seem best for recreational skaters, who unfortunately are the least likely to suffer head bangs, at least on a per capita basis. The company would do well do develop lines for rental facilities and ones that specifically address the needs of competitive skaters. For rentals there needs to be a way to overcome the no-hat-sharing problem (because of epidemic head lice in some parts of the continent), especially since these are primarily cloth. Perhaps removable, replaceable (or washable) liners or covers (that's an on-going revenue source too!), and/or a plastic fashion side?

The other difficult hurdle is the coaches. ALL of the older and most of the competitive coaches were not fans, ranging from skeptical to scoffing to actively hostile. The Russians all hated it, and I caught at least one making fun of me. For something like this to catch on, I think the clubs and federations (SkateCanada and USFS) would have to make it required equipment, starting at the lower levels. Nearly every youth sport that you can think of requires safety equipment, in particular head protection, but somehow in figure skating it's anathema (not "pretty " I guess).

So here's the tl;dr (too long, didn't read)--it's a great product. I think it should be required equipment, especially for adult beginners. Buy it.

At this writing, I have not received any remuneration, products for personal use, or promises from Ice Halo.